Thursday, 31 December 2015

A dietitian’s day on a plate - week 2 of 2

By Shirley Webber (Research dietitian)

If you've ever wondered what a day in the life of a dietitian on a low FODMAP diet looks like, here is a snapshot. 

Monday, 28 December 2015

IBS-Constipation - Sometimes you need to do more than just eat low FODMAP!

By Peta Hill (Paedeatric dietitian)

Adults and children with IBS that tend towards constipation often find a low FODMAP diet alone does not sufficiently alleviate symptoms. Here are some extra tips to prevent constipation:

Saturday, 26 December 2015

4 Christmas Leftover Ideas that are low in FODMAPs and great for the whole family!

By Peta Hill (Paediatric dietitian)

If your family is fed up with traditional leftovers this Boxing Day, here are some twists to keep them interested:

Tuesday, 22 December 2015

A dietitian’s day on a plate - Week 1 of 2

By Shirley Webber (Research dietitian)

As someone who has struggled with IBS for many years, I was relieved when I found out about the low FODMAP diet. Throughout my high schooling, I thought that having an upset stomach was “normal” and constantly feeling tired and like my head was in a giant cloud was just me being a typical teen. It wasn’t until I went to University that firstly, I realised these symptoms were not normal and secondly, I began to suspect that the symptoms may have been triggered by dietary factors.

Saturday, 19 December 2015

Preventing festive flare-ups of IBS

By Peta Hill (Paedeatric dietitian)

This Christmas, many of us with IBS will suffer bloating, wind, abdominal discomfort and/or disturbances in bowel habits - even those us who normally have good symptom control. The combination of high stress levels with excessive consumption of rich foods and alcohol at this time of year can be a recipe for tummy trouble. Here are 5 tips for minimising festive flare-ups of IBS:

Friday, 18 December 2015

The FODMAP Grand Tour Down Under: IBS relief

Animation artists are helping to visualise and communicate complex scientific findings. The Monash FODMAP Team has worked with the animation artist, Christopher Hammang (from the Garvan Institute in Sydney) to produce a short video that explains how FODMAPs trigger symptoms associated with IBS. 

Low FODMAP Herby Chicken & Pork Meatballs with Cranberry Sauce

By Alana Scott, low FODMAP cook from A Little Bit Yummy 

Looking for a finger food platter to take to your next party? Try these low FODMAP chicken and pork meatballs with cranberry sauce. The sweet and chunky cranberry sauce goes perfectly with the herby meatballs. Both the sauce and meatballs are good warm or cold. Dried cranberries can contain moderate levels of FODMAPs at a two tablespoon serve. This means you need to stick to a low FODMAP one tablespoon serve per person for the cranberry sauce.

Thursday, 10 December 2015

Talking tofu

By Dr Jane Varney

There’s been a lot of discussion regarding the FODMAP content of tofu recently, so we're going to clear up some of the confusion!

Also known as bean curd, tofu is a nutritious and versatile food that features heavily in vegetarian and Asian cuisines. Made by coagulating soy milk and pressing the curds into block moulds, it is low in fat, low in kilojoules and high in protein, making it a healthy addition to any diet. 

Friday, 4 December 2015

Tropical Low FODMAP Millet Porridge Recipe

By Alana Scott, low FODMAP cook from A Little Bit Yummy 

This tropical millet porridge is a great way to start the day! It’s creamy and contains delicious hints of coconut, strawberry and banana. Millet is a versatile low FODMAP grain and makes a great porridge alternative if you can’t tolerate oats.  To make mornings easier,  you can cook the millet in advance and reheat it with low FODMAP milk in the morning (see cooking notes).

Thursday, 3 December 2015

Low FODMAP Pulled Pork and Coleslaw recipe

By Shirley Webber (Research Dietitian)

Red cabbage has been tested and found to be GREEN! This is very exciting for more summer picnic options. As the weather warms up here in Australia give this pulled pork and coleslaw recipe a go.

Thursday, 26 November 2015


By Marina Iacovou (Dietitian and PhD Candidate)

Ever find yourself stuck for ideas when catering for a crowd or wondering how to get the kids to eat a variety of foods?  Choosing a suitable meal can be particularly difficult when you also need to consider other people’s dietary needs, which might be influenced by:
  •          Likes and dislikes
  •          Food intolerances
  •          Food allergies
  •          Re-introduction/re-challenge of food (eg, FODMAP re-introduction phase)
  •          Vegetarians / Vegans / Pescatarians
  •          Religion

Tuesday, 24 November 2015

Happy Thanksgiving! Turkey or chicken roulade with herb and nut stuffing recipe

By Trish Veitch 

This chicken or turkey stuffed roulade is an indulgent and delicious recipe that is perfect for Thanksgiving Dinner! And better yet, 1 serve is low FODMAP

Thursday, 19 November 2015

Eating more vegetables on a Low FODMAP Diet

By Peta Hill (Paediatric Dietitian)

Luckily, there are very few vegetables that are completely off limits during the low FODMAP diet. Luckily because vegetables are packed full of fibre, vitamins, minerals, antioxidants and phytochemicals and when vegetables are included in the diet, research has found there to be a reduction in the incidence of many lifestyle diseases.

Wednesday, 18 November 2015

Low FODMAP Summer Millet Salad

By Alana Scott, low FODMAP cook from A Little Bit Yummy 

Image via Alana Scott- A Little Bit Yummy

This low FODMAP summer millet salad makes the perfect salad to take to a summer BBQ! I also love mixing pan-fried fish through the salad to create a light main meal. It is packed full of low FODMAP veggies and refreshing summer flavours. Millet is a relatively unknown low FODMAP food that comes from an ancient seed and is naturally gluten free. It has a light and ever so slightly nutty flavour, which makes it a perfect substitution for bulgar (bourghal) wheat (high FODMAP in serves greater than ¼ cup).

Monday, 16 November 2015

Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads 5/5

By Dr Jane Varney

Ham, swiss cheese, & spinach toasties
Serves 2

Image via

4 slices sourdough spelt bread*
4 teaspoons butter
1 teaspoon dijon mustard
2 slices swiss cheese
2 slices leg ham
20g (1/2 cup) baby spinach leaves 


1. Preheat a sandwich maker
2. Spread 4 slices of bread with butter
3. Turn over 2 slices of bread and spread with mustard. Top with cheese, ham and spinach. Sandwich together with the remaining 2 slices of bread. Buttered sides should face out. 
4. Place sandwiches in the sandwich maker and cook for 2-3 minutes, or until bread is golden brown and cheese is melted. 


Friday, 13 November 2015

Kale Chips recipe

Kale Chips

Serves 4 (1 serve is low FODMAP)
  • 1 bunch (approx. 250g) kale
  • 1 Tbsp Olive oil
  • 1 tsp sea salt
  • Freshly ground pepper
  • 2 Tbsp finely grated pecorino cheese 

  1. Preheat the oven to 160°C
  2. Line 2 baking trays with baking paper.
  3. Remove the kale leaves from the stems and tear into bite size pieces. Wash kale pieces and dry.
  4. Combine kale pieces, olive oil, and pecorino cheese in a large bowl.
  5. Place kale onto baking tray and bake for 10-15 minutes or until leaves are crisp.
  6. Served with sprinkled sea salt.

Thursday, 12 November 2015

Evidence for the use of the Low FODMAP Diet in Children

By Marina Iacovou (PhD Candidate & Accredited Practising – Paediatric Dietitian) and Peta Hill (Accredited Practising - Paediatric Dietitian)

 Until now, dietary studies in children with IBS have assessed the effect of just one or two of the common FODMAP sugars, for example lactose, fructose and sorbitol.  A recent dietary study in children, however, has updated this literature by looking at the low FODMAP diet as a whole. 

Monday, 9 November 2015

Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads 4/5

By Dr Jane Varney
Chicken sandwich
Serves 2


4 slices sourdough spelt bread*
4 teaspoons margarine
100g cooked chicken, chopped
¼ cup (75g) mayonnaise
3 teaspoons lemon juice
3 teaspoons basil leaves, finely chopped
3 teaspoons parsley, finely chopped
Salt and pepper 


1.       Spread each slice of bread with margarine.
2.       Place the chicken, mayonnaise, lemon juice, basil, mint, salt and pepper in a bowl and mix to combine.
3.       Place chicken mixture on two slices of bread. Sandwich remaining bread slices on top.

4.       Cut sandwiches into small triangles and serve


Friday, 6 November 2015

Strawberry & Chia Pudding recipe

Image via

Strawberry & Chia Pudding

Adapted from

Serves 4 (1 serve is low FODMAPs. However, we occasionally find people react to chia seeds. This is the exception not the rule, so we suggest you try the recipe when symptoms are well controlled and monitor symptoms.)
  • 2 cups almond milk
  • 1 large punnet fresh strawberries, hulled
  • 1/2 cup chia seeds
  • 2 Tbsp maple syrup
  • 1/2 handful strawberries and other low FODMAP fruits of choice for topping
  1. Mix almond milk and strawberries in a blender.
  2. Pour mixture into a bowl and add maple syrup and chia seeds.
  3. Cover bowl with plastic film and refrigerate until set (approx. a couple of hours).
  4. Serve with a half handful of low FODMAP fruit on top.

Thursday, 5 November 2015

What is IBS and how is it diagnosed?

By Caroline Tuck (PhD Candidate and APD)

Irritable Bowel Syndrome (IBS) is a condition of the gastrointestinal tract. IBS causes symptoms such as abdominal pain, bloating, wind, constipation and diarrhoea. However, these symptoms can be caused by other more sinister conditions, so it is important to get the correct diagnosis. IBS cannot be diagnosed via a test e.g. blood test, scan or bowel biopsy (tissue sample which is sent to a laboratory for analysis). Instead, it is diagnosed based on symptom criteria after the exclusion of all other gastrointestinal disorders.

Monday, 2 November 2015

Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads 3/5

By Dr Jane Varney
Panzanella Salad
Serves 4

Image from


4 large red capsicum, deseeded and cut in half
4 slices sourdough spelt bread*
1/3 cup (80ml) extra virgin olive oil
250g cherry tomatoes, halved
100g pitted kalamata olives, halved
1/2 cup torn basil leaves

1 tablespoon balsamic vinegar


1.       Place capsicum under the griller for 10-15 minutes, turning occasionally until skins blacken and blister. Turn occasionally. Place aside to cool.
2.       Brush bread with 1 tablespoon of oil. Place bread under the griller until lightly charred. Tear into bite-sized pieces.
3.       Peel capsicum over a bowl to save juice. Discard skins. Cut into 3cm wide strips.
4.       Place bread, capsicum, tomatoes, olives and basil in a large bowl.
5.       Season bread mixture with salt and pepper.
6.       Whisk remaining oil, vinegar and capsicum juice together. Season with salt and pepper. Pour dressing over salad.

7.       Toss salad gently and serve


Thursday, 29 October 2015

Milk alternatives on a low FODMAP diet

By CK Yao (Accredited Practising Dietitian, PhD candidate)

The food industry has responded to consumer demand and now produces a large range of milks from plant sources, coconut, and almond.

In our latest Monash University Low FODMAP app update, we included plant-based milks that were tested in collaboration with the dietitians at King's College, London, UK.

Thursday, 22 October 2015

General healthy tips

By Shirley Webber (Research dietitian)

Here are some tips to improve the health of everyone, including those diagnosed with IBS.

Tuesday, 20 October 2015

Research article: Group or One-on-one FODMAP education?

By Caroline Tuck (APD, PhD Candidate)

King’s College in London has recently published a research article comparing group vs. one-on-one low FODMAP diet education in patients with Irritable Bowel Syndrome. This has never been researched before.

The study compared 263 patients receiving Dietitian-led group education (no more than 12 people in each group) to 101 patients receiving the more traditional approach of one-on-one sessions with a Dietitian. Before being enrolled in the study, each patient was assessed to check suitability to either group or one-on-one education. They asked each patient to rate their symptoms before and after intervention.

Thursday, 15 October 2015

The super sensitive in IBS

By Caroline Tuck (APD, PhD Candidate)

Irritable Bowel Syndrome (IBS) can express itself in many different ways, resulting in different symptoms that may change over time. Therefore, IBS is not a straightforward condition to treat and the IBS management does not suit a ‘one-size-fits-all’ approach.
There are many IBS treatments available, including medications, dietary change, hypnotherapy and herbal remedies, with varying levels of evidence supporting their use. 

Therefore, two people (even with the same type of IBS – constipation predominant, diarrhoea predominant or mixed) may not respond to the same treatment.

Wednesday, 14 October 2015

Low FODMAP diet provides both short- and long-term relief of gut symptoms

By Dr Jane Varney

Good news for people following a low FODMAP diet! A recent study conducted by researchers at Kings College London measured the long-term effectiveness of a low FODMAP diet. The study followed 100 participants with IBS from baseline (pre-FODMAP restriction), through the elimination and rechallenge phases and for 1 year thereafter. Participants reported their gastrointestinal symptoms at baseline (before FODMAP restriction), at 4-8 weeks (after FODMAP restriction) and at 1 year (following a rechallenge phase). Dietitians taught participants how to implement the elimination and rechallenge phases, but participants made their own food selections (meals were not provided in this study).

Thursday, 8 October 2015

Research article: Not all FODMAPs are equal

By Caroline Tuck (APD, PhD Candidate)

An interesting study was published in 2013 about the effects of different FODMAPs.
FODMAP is an acronym for a group of carbohydrates that have been shown to cause symptoms in people with irritable bowel syndrome (IBS). The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols and includes the following carbohydrates:

·         fructose
·         lactose
·         sugar polyols (including sorbitol and mannitol)
·         fructans
·         galactooligosaccharides

Thursday, 1 October 2015

Low FODMAP Muesli Bars

By Peta Hill (Paediatric Dietitian)

Muesli bars are a popular lunchbox item, but with many containing wheat, honey and/or dried fruit they tend to be high FODMAP and thus avoided on a low FODMAP diet. Interestingly, while muesli bars are often thought of as healthy ‘everyday’ foods, they are often better classified as ‘sometimes’ or ‘treat’ foods, containing lots of sugar – as much as some chocolate bars!